WOD - April 27, 2013 - Saturday

Workout of the Day

Barbell Work:

1) Snatch: 1x2 @ 70%, 3x2 @ 75%, 2x2 @ 80%, 2x2 @ 85%, 1x2 @ 80% -- rest 75s between lifts

2) Clean and jerk, 2+1: 1x1 @ 70%, 3x1 @ 75%, 2x1 @ 80%, 2x1 @ 85%, 1x1 @ 80% -- rest 75s between lifts

Work Capacity:

A.

6 Rounds for time of:

10 KB Swings (70#/53#)

Row 150m

10 Burpees

Row 150m

Rest as needed after Part A, then

B.

EMOTM 10 minutes:

3 Muscle-ups

5 Burpees

* Perform each round AFAP (goal is 25 seconds or less)

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